This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free
This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree
This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

I’ve been craving my mother’s tabouli.  It occurs to me that this is the time of year when I would normally go back home to Los Angeles to visit my parents. Perhaps my body still remembers. Without fail, my mother would make a large bowl of tabouli, my favorite thing to eat ever.

This was no small task. She would wash and then chop all the bunches of parsley by hand, finely dice the tomatoes and onion, pick the mint from the old mint patch on the side of the house, and pull a few lemons off the huge lemon tree she and my dad planted thirty years before, thorny and unruly from years of not pruning, but bursting with juicy bright fruit.  Somehow her tabouli would restore me. Was it was the tabouli itself, or the love she put into it, I don’t know, but it seemed to heal whatever ailed me.

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

When you think about your growing-up food, what is it that heals and comforts you?
Whatever this is, take the time to learn how to prepare it, and if possible, learn directly from the person who made this for you. I can’t express enough, how this simple act will bless you over and over, after they go.

Today as I chop the parsley, I feel her here with me in spirit, and hear her say,  Finer Sylvia, chop it finer!  in her thick Finnish Accent. When I get to the onions and tomatoes….Sylvia, cut them smaller. Do not rrrrrush, you have to be more be patient!  Make them smallerrrr!  Teaching me still.  Add the salt, just little at a time, not too much…you must taste it as you go!
Squeeze the lemons. That is rrrrright. Just enough. Now… it is good.

Here is the way my mom taught me how to cut tomatoes. I still cut them this way, finding it very fast and efficient with little waste. Give it a try!

 

 

My husband Brian, with an unusual knack for mimicking, has perfected my mother’s thick accent, with her forever rolling rrrrrr’s and scratchy gruff voice. Randomly, he will spout out something she would say, in the exact same way, and each time it gives me chills and makes me laugh hysterically, summoning her right into the present.

He is unaware to this day, that this is one of the best gifts he has ever given me.

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

So, after all that, I should probably tell you, this is not my mother’s tabouli, but it does seem to satisfy the craving. The flavors are similar, but lentils take the place of bulgar wheat and give this tabouli recipe a hearty, gluten free twist.  Packed full of anti-oxidants, protein and fiber, this Lentil Tabouli is a  delicious make-ahead salad that keeps for several days. It will fill you up with delicious healthy plant- based protein….a good recipe for those wanting to cut back calories.

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

I love how the Lentil Tabouli Salad gets better and better with time.

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

Remember to cook lentils to al-dente… it only takes about 20 -30 minutes, depending on the size of the lentil. You don’t want mushy lentils! Soaking the lentils beforehand will not only shorten the cooking time, but will prevent any bloating or tummy issues. So I soak them in cold water for about 8 hours, or overnight, then boil them and check them after 20 minutes.

And a little tip: leave your lemons at room temperature and roll them firmly on the counter with the palm of your hand to produce more juice.

The cinnamon and allspice in this lentil tabouli recipe may seem strange, or even too much, but trust me and give it a try. I think you will be surprised at how lovely the flavors meld and balance. They add a unique Lebanese twist to the salad.

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

Hope you enjoy this Simple Lentil Tabouli Salad – vegan and gluten-free and packed full of healthy ingredients along with delicious  Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks!
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This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free #tabouli #lentil #lentils #lentilsalad #lentiltabouli #lentiltabbouleh #tabbouleh #vegan #salad #glutenfree

Lentil Tabouli Salad

  • Author: Sylvia Fountaine | Feasting at Home Blog
  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins
  • Yield: 5 1x
  • Category: Salad, vegan, gluten-free, legumes,
  • Method: stove top
  • Cuisine: Middle Eastern

Description

This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer  tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free!


Ingredients

Scale
  • 1 1/2 Cups Puy Lentils ( Palouse Black Caviar Lentils)
  • 4 Cups water
  • 4 medium tomatoes- (2 cups finely diced)
  • 1 large bunch Italian Parsley- finely chopped ( about 1 1/2 Cups)
  • 1/3 C finely diced Red onion or shallot
  • 1/4 C finely chopped fresh mint
  • 1 tsp kosher salt
  • 1 tsp cinnamon
  • 2 tsp allspice
  • 3 Tablespoons olive oil
  • 1/4 C lemon juice and zest of one lemon
  • Cracked Pepper to taste

Instructions

  1. To prevent tummy bloating soak lentils in cold water 8 hours, or overnight.
  2. In a medium pot bring lentils and water to a boil. Turn down heat, cover and let simmer on med-low to low heat for 20-25 minutes, or until just tender. Strain and rinse with cold water until lentils are nice and cold.
  3. While lentils are simmering. Finely dice tomatoes, onion, parsley and mint, and place in a medium sized bowl.
  4. Toss in rinsed cold lentils and mix in olive oil, lemon juice,½ of the zest, kosther salt, pepper, cinnamon and allspice. (Don’t be tempted to leave the spices out, trust me, they work well!!)
  5. Miix. Adjust salt and lemon if necessary, and let the flavors meld for at least 10 minutes. Chill until ready to serve. Garnish with remaining lemon zest.
  6. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 319
  • Sugar: 4.9 g
  • Sodium: 497 mg
  • Fat: 9.5 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 46.4 g
  • Fiber: 9.3 g
  • Protein: 16.2 g
  • Cholesterol: 0 mg

Keywords: lentil tabouli, lentil tabouli salad, lentil salad, lentil salad recipe, lentil tabbouleh, lentil tabbouleh salad

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. This is my second time making your recipe for Lentil Tabouli and me and my husband love it! Thank you for sharing this.

  2. I made this for a potluck at our clinic and I almost didn’t want to bring it because I didn’t want to share! The flavors get better with time and the spices give a really unique but fresh flavor. Truly a simple but wonderful dish!

  3. This recipe is amazing!! Delicious flavors, and even though both times I have made this, I overcooked the lentils and they were kind of mushy, it tasted amazing!!! Even our picky 7 year old loved it. I highly recommend…thanks for the wonderful recipe!!

    1. Are they split lentils without the skin? If so they may get too mushy here?

  4. RUN, don’t walk and make this recipe!! Holy sweet mother of Moses is this ever delicious. I was a tad skeptic about the allspice but I am a BELIEVER. All hail Sylvia and this masterful creation.

  5. Delicious.I used green French lentils and they stood up well in the salad. They were more tender than the Bulgar wheat which is normally used in tabouli, but still provided an interesting texture. I would make it again. k

  6. This is so delicious! It’s my daughter’s new favorite, we’ve already made it 3X. Your recipes are my go-to… thanks Sylvia.

  7. I’m addicted to this spectacularly delicious, nutritious recipe! I’ve made it 3 times in the past 4 weeks. With and without quinoa. With and without mint. With fresh feta cheese or without. Even topped it with
    I double the recipe and repurpose into:
    1. Grain bowl with leafy greens, added chopped walnuts, drizzle tzatziki
    2. Wraps, both using whole-wheat tortilla, also kale leaves (remove spine) or romaine with avocado slices and leftover grilled salmon
    I LOVE all your lentil salads recipes ❤️

  8. I love tabouli and have tried many recipes, but this might be my favorite.